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Including Ragi In Your Diet For Weight Loss
Millets are not new to traditional Indian kitchens. These nutrient-packed grains, which gradually faded away into history, are making a comeback as people adopt healthier lifestyles. While you eat rice and wheat every day in your meals, incorporating organic millets in your diet can be beneficial in more than one way. However, a lot of people don’t know different types of millets to choose from as well as their nutrient value and calories.
We’ll look at various types of millets, their popular names, and why you should include them in your diet. Organic millets are gluten-free crops with incredible nutrient-rich composition. They are a rich source of fibre, vitamins, and minerals such as magnesium, phosphorous, calcium, zinc, iron, and potassium. In addition to their nutritional value, different types of millets have different tastes and textures. Organic millets such as ragi, jowar, and bajra are popularly used in various parts of India to make dishes like idli, khichdi, halwa, and cookies. Opt for organic millets if you are planning to include them in your diet since they are not only good for your body but also the environment.
There are ten types of millets available in the market, including Sorghum, Finger Millet, Pearl Millet, Foxtail millet, Proso/Broomcorn millet, and Buckwheat. Before we dive deeper into these types of millets, let us look at the nutritional value of millets and why they are considered so nutritious.
|Serving Size||100 g|
|Amount Per Serving||378|
|% Daily Value*|
|Total Fat 4.2 g||5 %|
|Saturated fatty acids 0.723 g||4 %|
|Monounsaturated fatty acids 0.773 g|
|Polyunsaturated fatty acids 2.134 g|
|Sodium 5 mg||0 %|
|Dietary Fiber 8.5 g||30 %|
|Total Carbohydrate 73 g||27 %|
|Protein 11 g||22 %|
|Folate 85.00 mcg|
|Niacin 4.720 mg||30 %|
|Pantothenic acid 0.848 mg||17 %|
|Riboflavin 0.290 mg||22 %|
|Thiamin 0.421 mg||35 %|
|Vitamin A 0.00 IU||0 %|
|Vitamin A, RAE 0.00 mcg|
|Vitamin B12 0.00 mcg||0 %|
|Vitamin B6 0.384 mg||30 %|
|Vitamin C 0.0 mg||0 %|
|Vitamin D 0.00 mcg||0 %|
|Vitamin E (alpha-tocopherol) 0.05 mg||0 %|
|Vitamin K 0.9 mcg||1 %|
|Calcium, Ca 8.00 mg||1 %|
|Copper, Cu 0.750 mg||83 %|
|Iron, Fe 3.01 mg||17 %|
|Magnesium, Mg 114.00 mg||28 %|
|Manganese, Mn 1.632 mg||71 %|
|Phosphorus, P 285.00 mg||41 %|
|Potassium, K 195.00 mg||4 %|
|Selenium, Se 2.7 mcg||5 %|
|Sodium, Na 5.00 mg||0 %|
|Zinc, Zn 1.68 mg||15 %|
|* The % Daily Value (DV) tells you how much a nutrient in a serving of food contribute to a daily diet. 2,000 calories a day is used for general nutrition advice.|
|Source: Nutrition Value|
Below is the list of 10 types of millets commonly known to people
Sorghum, commonly known as Jowar in India, is used to make rotis and other Indian bread. Organic jowar is a rich source of iron, protein, and fibre, and can help lower cholesterol levels due to the presence of policosanols. It is recommended to people with wheat intolerance.
Finger millet is a red-coloured grain that is popularly called ragi. A healthy substitute for rice and wheat, it has the goodness of protein and amino acids. Ragi is also used to make cookies and halwa. It is also gluten-free and should be given to growing kids for brain development.
Foxtail millet is a good source of blood sugar balancing carbohydrates that make it beneficial for sugar and heart patients . It is available in the form of semolina and rice flour. Also known as kakum/kangni, it is a great source of iron and calcium and is believed to boost immunity.
One of the most popular types of millets that you must have tasted is pearl millet or Bajra. With umpteen health benefits, it is prepared in various forms, including roti and khichdi. Bajra contains iron, protein, fibre, and minerals like calcium and magnesium. That is why it should be consumed daily to have a balanced diet .
Sanwa, or barnyard, is another type of millet that is nutritionally dense with high fibre content. If you are planning to lose weight, then incorporating it into your diet can do wonders for your overall well being. Sanwa is rich in calcium and phosphorous, which helps in bone building.
Proso/Broomcorn millet is good for balancing blood sugar levels and has a low glycemic index. It is popularly called Chena in India and is used as bird feed.
Little millet goes by several names, including Moraiyo, Kutki, Shavan, and Sama. It is loaded with B-vitamins and minerals such as calcium, iron, zinc, and potassium. It is used in several traditional dishes of South India and is often substituted for rice.
One of the lesser-known types of millets is Amaranth, also known as Rajgira, Ramdana, and Chola. This millet is high on protein and helps fight hair loss and greying. Amaranth also reduces cholesterol levels and the risk of cardiovascular disease. It is high in calcium, antioxidants, and other minerals.
Buckwheat is one of the most popular types of millets in India and is often used during the fasting period of Navratras. Also called Kuttu, it is diabetic friendly and lowers blood pressure. It is beneficial for good cardiovascular health and should be incorporated into your diet if you want to lose weight. Buckwheat also protects against breast cancer, childhood asthma, and gallstones. It is popularly ground into a fine powder to make bread, puris, and cheelas.
Kodu millet or Kodon is easily digestible and contains higher amounts of lecithin. It is vital for strengthening the nervous system. Among other vitamins and minerals, kodu is a fantastic source of B vitamins, especially niacin, B6, and folic acid. It contains minerals such as calcium, iron, potassium, magnesium, and zinc. Since kodu is gluten-free, it is excellent for people who are gluten intolerant. When consumed regularly by postmenopausal women, it can relieve signs of cardiovascular diseases such as high blood pressure and cholesterol levels.
So there you have it, folks. That was our take on millets and their different types. Hope you had fun and found it informative.
Including Ragi In Your Diet For Weight Loss